Economic Times Best Healthcare Brand
Economic Times Best Healthcare Brand
There are several diets for every health reason. These primarily focus on losing weight, gaining weight, managing diabetes, and blood pressure, lowering cholesterol, and living a healthy and blissful life.
For a smooth and consistent diet plan, the resources we get around us are the key elements that decide the sustainability of our diet with maximum results. Having said that, we live in a land where we need not necessarily follow boring English food, exotic vegetables or boiled chicken to get super fit.
Instead, we are blessed with so many food options rich in carbohydrates, proteins, fats, fiber, vitamins, and minerals. That the above-balanced servings can help you hit a lean body without lowering your energy levels.
Therefore DrTrust360 knowledge circle presents to you the best diets in one frame that are well suited to Indian standard food within your budget:
1. Vegetarian diet
The vegetarian diet includes a wide range of seasonal vegetables, fruits, nuts, cereals, pulses, seeds, dairy products, spices, seasonings, and combinations. Apart from weight loss, a vegetarian diet can help you reduce the risk of type 2 diabetes, and gallstone, improve your heart health, and even reduce the risk of cancers.
The vegetarian diet is further modified into the following 6 categories:
1. Lacto vegetarian diet: Following this vegetarian diet, you can have your regular dairy products, such as yogurt, cheese, and milk but you need to avoid meat, chicken, seafood, eggs, and related food items.
2. Flexitarian or semi-vegetarian diet: This flexible vegetarian diet pattern allows you to eat meat and poultry items also along with standard vegetarian food items but all food items in moderation.
3. Pesco-Vegetarian or Pescatarian Diet: This vegetarian diet allows you to have seafood and fish. It is a very convenient diet for those living near the sea areas due to the availability of required resources.
4. Ovo-Vegetarian Diet: Following this vegetarian diet, you can have eggs and egg-containing products but excludes meat, poultry, fish, or dairy products from your diet.
5. Vegan diet or Strict Vegetarianism: Veganism restricts you to pure vegetarian meals, excluding all meat, poultry, eggs, fish, or dairy products from your diet.
A vegetarian diet is most convenient to stick on. If you don’t wish to go for any exclusive grocery shopping to buy fancy foodstuffs. This is the diet for you.
Also, a vegetarian diet is easy on digestion with long-term health benefits.
2. Paleo Diet
The idea for Paleo diet was inspired by ancestral food. It encourages eating low-carb whole foods, lean protein, eggs, vegetables, fruits, nuts, and seeds while discouraging all processed, sugary, dairy food, and grains. The Paleo diet can lead to significant weight loss (without calorie counting) and additional health benefits.
The Paleo diet may promote weight loss by:
1. High protein diet can lower calorie intake
2. Fiber intake can lower calorie intake and increase fullness
3. Fights sugar cravings
One major drawback of this diet is “Cravings”. You can have cravings for sugary and other high-calorie junk items during the first week following this diet. Therefore following the paleo diet in its purest form can be a bit challenging.
But the modified version of the Paleo diet allows omega-3 fatty acid-rich dairy products like cheese and butter and gluten-free grains like rice. This will help keep up your energy levels throughout the day.
So if you are looking to start this diet, DrTrust360 will help you by planning an Indian version of the Paleo diet plan with low-carb healthy recipes that will cut your cravings without gaining extra calories.
Paleo diet with Indian variants
Soy Chunks and Meat
Eggs and Chicken
Fish and sea food
Oils with healthy fats: flaxseed, olive, peanut, walnut, sesame and canola oil
Seasonal Fruits and vegetables
Nuts and seeds: Walnuts, almonds, cashews, sunflower seeds and flax seeds
Turmeric, garlic, Himalayan salt or low sodium salt.
Processed food and packaged food items including soda beverages
Refined sugar and related items
Wheat ,Breads, pastas, rye, and barley
Beans, lentils and many more
Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, and safflower oil
High fat dairy products
3. Ultra low-fat diet
The ultra-low-fat diet as the name dictates, offers 10% or fewer calories from fat, 80% of calories from carbs, and the rest 10% of calories from proteins. This is carbs rich diet and goes well with Indian meals.
Patients with cardiovascular problems, Hypertension, cholesterol, type- 2 diabetes, inflammation, and multiple sclerosis are recommended this diet for improved health risks.
Foods to avoid in Ultra low fat diet
extra virgin olive oil, vegetable oils, ghee, butter
limited intake of eggs, meat , Fish and poultry
4. Zone diet
The Zone Diet is a low glucose diet that limits your carbs intake to 35–45% and protein and fat to 30% each.
It encourages you to eat low-sugar carbs, lean proteins, and healthy fats.
It is good for patients with type-2 diabetes, high cholesterol, and abnormal lipid profile.
Foods to be included in zone diet
Berries, apple , oranges, plums, watermelon and peaches
Spinach, bell pepper, beans, cucumber, mushrooms, cabbage, radish, cauliflower, Brussels sprouts, onion, tomatoes and eggplant.
Oatmeal, millets, barley, quinoa
Eggs, low-fat cheese, yoghurt
5. Intermittent fasting
Intermittent fasting is the alternate fasting and eating diet pattern which is not restricted to any particular food items. It is a tried and tested way of losing overall body fat in a short duration.
There are mainly 5 types of eating patterns in Intermittent Fasting and you can choose your pattern according to your lifestyle. The most popular and convenient one is the time-restricted 16/8 pattern in which we are supposed to eat within 8 hrs of the day and fast for the other 16 hrs. During these rest 16 hrs, the body is utilizing glucose to generate energy but when glucose levels lower, then the energy generation cycle shifts to body fat. Therefore, prolonged fasting hours will lead to body fat breakdown.
Other than weight management, intermittent fasting is recommended for patients with type-2 diabetes, high cholesterol levels, and inflammation. Intermittent fasting is also recommended during pregnancy to reduce to risk of gestational diabetes, improve mood swings and fetal growth.
6. Mediterranean diet
The Mediterranean diet as the name dictates is based on the foods prevailing in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
This diet restricts the intake of processed food, refined sugar, and refined grains like white bread, pasta, cereals, white rice, cakes, and noodles.
Rather, it encourages more fruits, seasonal vegetables, whole grains, legumes, nuts, seeds, and healthy fats in the diet to get a balance of carbs, proteins, healthy fats, fiber, minerals, and vitamins.
Other than weight loss Mediterranean diet can reduce the risk of heart attacks, strokes, type 2 diabetes, and premature deaths.
Foods to eat in Mediterranean diet
vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
poultry, eggs, cheese, and yogurt in moderation
limit the intake of sugar-sweetened beverages, refined sugars, processed food, refined grains, and refined oils
Most of us unknowingly must be already following the above-mentioned diets in an inefficient way. Strategic timing and portion are also two major concerns equivalent to resources that we might be ignoring with our busy chores. For that reason, the nutritionists at DrTrust360 look after you, to make the best out of the resources available by planning the meals of your preference for your busy days, even while traveling. We suggest you with appropriate diet plans by understanding your health condition for consistent improvements while taking care of your cravings.
Experience your 360 health transformation with DrTrust360 diet plans. Feel free to reach us for any diet assistance.